Returning to Centering Prayer

Centering Prayer is simply emptying oneself to seek union with our Lord. It requires detachment from our thoughts. Thomas Keating in Open Mind Open Heart said: “The method consists of letting go of every thought during the time of prayer, even the most devout thoughts.” He compared the flow of our thoughts to a river but most people are only aware of the flow and not the source (inner consciousness). We have to allow “our ordinary thoughts to recede into the background and to float along the river of consciousness without our noticing them.”


Centering prayer was created in the 1970’s by Trappist monks as a method to bring people to a contemplative prayer state. The prayer was practiced by early Christians and its practice was widespread during the Middle Ages, but its popularity decreased after the Reformation. Interest in this prayer began in the 1970’s as a Christian response to the Eastern meditation movement. Also, it is not merely a Catholic prayer but is open to anyone. In Phoenix, for example, Episcopal, Methodist and Presbyterian churches participate in centering prayer. There are also 12 Step groups for people working on Step 11 that focuses on prayer and meditation.

I started centering prayer in 2007 and participated in a group near my house for a year. However, I struggled to do it at home with all the noise and distractions. Most of the time, I could only do it at biweekly group meetings. Then, I had conflicts with the meeting date and my practice of centering prayer ceased.

Last week, I started it up again and managed to do it for 10-15 minutes before work every morning. The ideal time is 20 minutes but I will need to work up to this time. It took some adjustment, so here are a few tips for busy people:

1) Prepare as much as possible the night before (clothes, lunches, etc.) to maximize time available for centering prayer.

2) Do not do it when you first wake up. I yawned throughout the prayer practice on that day. Go ahead and be dressed for the day and even eat breakfast.

3) Find a quiet place where you can close the door and remove distractions. In my case, I have to make sure my cat is well fed before beginning the prayer or he will do his best to disrupt the prayer.

4) I found it helpful to prepare my mind by saying a few prayers such as an Our Father (Lord’s Prayer) or a Hail Mary. Any prayer can work to prepare for time with God. I also like to say a quick prayer of protection to keep demonic influences away. Catholics can use the prayer to St. Michael* but a few words requesting that the Lord keep the evil away are sufficient.

5) Another technique is to slowly count to 20 and visualize walking down a staircase. At the bottom is a door. I begin centering prayer after I open the door. Listening to quiet music and reading a bible verse are similar ways to prepare for this prayer. Note that these ideas are not part of centering prayer instructions but doing a few warmups before any exercise is good idea.

6) When ready to pray, sit comfortably in a quiet setting and repeat a word or phrase as thoughts enter your mind. I have used “open” or “be still” as examples. Find whatever word comes to your mind.

7) Use a timer. (I still need to get one). Keating advises to muffle it under a towel or pillow if loud in Open Mind Open Heart.

8) Finally, do not get upset every time a thought enters or you hear a noise. Just let them go.

9) When the time is up, wait a couple of minutes before opening up your eyes since going back also requires a transition.

It is too early to tell if this exercise has had results but I did focus better on mass today. I also did feel a little peaceful after most of the prayer sessions. I will report in future blogs on my progress as well as on walking slow and praying the Chaplet of Divine Mercy. The challenge for me will be adding evening centering prayer.

More comprehensive information on centering prayer is at http://www.contemplativeoutreach.org/. There are also websites on local chapters and support groups.

*St. Michael the Archangel, defend us in battle.  Be our protection against the wickedness and snares of the devil.  May God rebuke him, we humbly pray.  And do thou, Oh Prince of the Heavenly Host, by the divine power of God, cast into hell Satan and all the evil spirits who roam throughout the world seeking the ruin of souls.  Amen.